I try to weight train three times a week. I follow the Bill Phillips Body For Life method when it comes to planning sets. This involves an A-B-C-D-A-E pattern. A, B, C, D are the same exercise in sets of 12, 10, 8, and 6, with weight increasing in 5 or 10 lb increments as the numbers of reps decrease. E is a different exercise that works the same group. The goal is to both shock and tone muscle groups to maximize the effect of the workout.
At the gym where I work out, there are different weights that I can use with the bench press bar. These are: 5, 10, 25, 35, and 45 pound weights. When I first started working out many years ago I usually loaded the bar up with 25lb weights on each side, and called it a day. More recently, I've been starting with 35 pound weights. But here's the thing: the most I've ever been able to start with is a 45 pound weight on each side of the bar. The last time I was able to do this, I got ill (with a bad cold), and then got lazy... and then got fat because I didn't work out for a long time.
My point is: when I am able to bench press that A set with a 45 pound weight on each end of the bar, I know the work out is real.
I just increased weight this morning and I used a pair of 45 pound weights. The workout is real. I can't get lazy. I've got to keep with it. I've got to go further than I have before.
on 2007-09-26 at 10:55 p.m.
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